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Senior Athlete Strength and Conditioning Program
Disclaimer
As with any exercise program, consult with your primary care physician provider prior to beginning this 10-week senior
athlete strength and conditioning program. Please complete the PAR-Q before commencing the program by clicking on the link:
http://www.shapeup.org/fitness/assess/parq1.html.
There is an advanced program for participants without limitations, and a low-impact program for participants with limitations.
Exercises can be modified to meet the needs of different participants by changing the weight, by not using any weights, by changing
equipment, by doing the exercise while being seated (if the exercise permits), and by varying the number of sets or repetitions.
Do not perform exercises or use equipment that you are unable to perform or use, that cause excruciating pain, or are otherwise
inappropriate for your individual needs and limitations.
Warm-up and post-workout stretching
Warm-up. Unless otherwise noted, the dynamic warm-up below will be used at the beginning of training sessions to engage
various joints and muscle groups:
Advanced warm-up
1. Five-minute brisk walk
2. Calisthenics exercises (20 seconds of each)
a. Jumping jacks
b. Lunges
c. Arm circles (10 seconds each direction)
d. Side steps (10 seconds each direction)
e. Marching
f. Supine v-ups or full-range sit-ups
Low-impact warm-up
1. Five-minute march
2. Calisthenics exercises (20 seconds of each) – can be
done in a chair *PUT ON BRAKES*
a. Side arm raises
b. Lunges
c. Arm circles (10 seconds each direction)
d. Leg lifts (10 seconds each leg)
e. Back peddling or walking
f. Curl-ups or crunches with legs elevated on
chair
Stretches. Training sessions will end with returning the body to homeostasis with flexibility training. Stretches should be held for 30
seconds on each limb. Low impact participants can do the stretches in a chair.
1. Hamstring stretch (extended leg toe touch)
2. Quadriceps stretch (pull up foot to gluteal muscles from toes)
3. Gastrocnemius stretch (dorsiflex foot and toes)
4. Shoulder stretch (arm across chest)
5. Triceps stretch (push arm behind head)
6. Chest stretch (clasp hands behind back and lift)
Exercise toolbox
Abdominal exercises. Choices include full-range sit-ups, bicycles, v-ups, scissors, crunches, Russian twist, and leg lifts.
Cardiovascular exercises. Choices include step-ups, power walking, swimming, cycling, jumping rope, and jogging.
Fitness Testing Log
Name:________________________ Age:______ Beginning Weight:________ Ending Weight:________
Week 1 2 3 4 5 6 7 8 9 10
Mile (m:s)
# of Sit-ups or Curl-ups (indicate which one)
# of Push-ups or Plank time (indicate which one)
Squats #
Choose the program appropriate for you and your abilities.
Advanced/High Impact
Week Monday Tues Wednesday Thursday Friday Sat Sun
1 Pre-test-Weigh yourself!
-Calisthenic warm-up
(Directions: 30
seconds of each)
1.High knees
2.Butt kickers
3.Walking lunges
4. Toe taps
5.Jumping jacks
-Workout
1.Mile run/walk
2.Full-range sit-ups for
1 min
3.One set of pushups to
exhaustion
4.Squats for 1 min
-Cool-down stretch
Rest Total body-Warm-up
-Workout
(Directions: 2 sets of
each exercise of 10
repetitions each. 2 min
rest time between each
set and exercise)
1.Military press
2.Squats
3.Bicep curls
4.Calf-raises
5.Curl-ups
6.Back extensions
-Cool-down stretch
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each)
1.High knees
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Jumping jacks
-Workout
1.Mile run/walk
2.Full-range sit-ups for 1
min
3.One set of pushups to
exhaustion
4.Squats for 1 min
-Cool-down stretch
Core & balance-Warm-up
(Directions: 2 sets of each
exercise of 10 repetition, or 10
seconds each. 1 min rest time
between each set, 2 min rest
between exercises. Repeat)
1.Plank hold
2.Bridge lift
3.Leg raises
4.Bosu ball 1 legged stand
-Cool-down stretch
Rest Rest
2 Power-Warm-up
-Workout
(Directions: 1 set of
6RM for each exercise
with 4 min rest time
between each exercise)
1.Bench press
2.Squats
3.Military press
4.Bicep curls
-Cool-down stretch
Rest Core & balance-Warm-up
-Workout
(Directions: 2 sets of
each exercise of 10
repetition, or 10 seconds
each. 1 min rest time
between each set, 2 min
rest between exercises.
Repeat)
1.Plank hold
2.Bridge lift
3.Leg raises
4.Bosu ball 1 legged
stand
-Cool-down stretch
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
1.High knees
2.Butt kickers
3.Walking lunges
4. Toe taps
5.Jumping jacks
-Workout
1.Mile run/walk
2.Full-range sit-ups for 1
min
3.One set of pushups to
exhaustion
4.Squats for 1 min
-Cool-down stretch
Total body-Warm-up
-Workout
(Directions: 2 sets of each
exercise of 10 repetitions each.
2 min rest time between each
set and exercise)
1.Military press
2.Squats
3.Bicep curls
4.Calf-raises
5.Curl-ups
6.Back extensions
-Cool-down stretch
Rest Rest
3 Power Rest Core & balance Fitness day Total body Rest Rest
-Warm-up
-Workout
(Directions: 1 set of
6RM for each exercise
with 4 min rest time
between each exercise)
*Progress by adding
weight
1.Incline press
2.Lat pulldown
3.Squats
4.Leg curls
5.Military press
6.Seated row
7.Choice of abdominal
exercise
8.Side lifts
-Cool-down stretch
-Warm-up
-Workout
(Directions: 2 sets of
each exercise of 15
repetitions, or 15
seconds each. 1 min rest
time between each set, 2
min rest between
exercises. Repeat)
1.Wall sit
2.Bridge lift
3.Leg raises
4,Bosu ball plank hold
-Cool-down stretch
-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
1.High knees
2.Butt kickers
3.Walking lunges
4. Toe taps
5.Jumping jacks
-Workout
1.Mile run/walk
2.Full-range sit-ups for 1
min
3.One set of pushups to
exhaustion
4.Squats for 1 min
-Cool-down stretch
-Warm-up
-Workout
(Directions: 2 sets of each
exercise of 10 repetitions each.
2 min rest time between each
set and exercise)
*Vary exercise by widening or
narrowing the stance or grip
and progress by adding weight
1.Bench press
2.Pull-ups
3.Leg press
4.Lunges
5.Bicep curls
6.Tricep extensions
7.Calf-raises
8.Choice of abdominal
exercise
9.Back extensions
-Cool-down stretch
4 Power-Warm-up
Rest Core & balance-Warm-up
Fitness day-Calisthenic warm-up
Total body-Warm-up
Rest Rest
-Workout (Directions:
1 set of 6RM for each
exercise with 4 min rest
time between each
exercise)
*Vary exercise by
pronating or supinating
grip or staggering
stance
1.Bench press
2.Squats
3.Military press
4.Bicep curls
5.Choice of abdominal
exercise
6.Side lifts
-Cool-down stretch
-Workout
(Directions: 2 sets of
each exercise of 15
repetitions, or 15
seconds each. 1 min rest
time between each set, 2
min rest between
exercises. Repeat)
1.Side plank
2.Decline bridge lift
3.Bosu ball plank hold
4.Warrior 3 pose
5.Arms extended hold
with weight
6.Standing bow pose
-Cool-down stretch
(Directions: 30 seconds
of each exercise)
1.High knees
2.Butt kickers
3.Walking lunges
4. Toe taps
5.Jumping jacks
-Workout
1.Mile run/walk
2.Full-range sit-ups for 1
min
3.One set of pushups to
exhaustion
4.Squats for 1 min
-Cool-down stretch
-Workout
(Directions: 2 sets of each
exercise of 10 repetitions each.
2 min rest time between each
set and exercise)
*Vary exercise by widening or
narrowing the stance or grip
1.Bench press
2.Pull-ups
3.Leg press
4.Lunges
5. Bicep curls
6. Tricep extensions
7.Calf-raises
8. Choice of abdominal
exercise
9.Back extensions
-Cool-down stretch
5 Power-Warm-up + 5 mins
extra choice of cardio
Rest Rest Fitness day-Calisthenic warm-up
(Directions: 30 seconds
Core & balance-Warm-up + 5 mins extra
Rest Rest
-Workout
(Directions: 1 set of
6RM for each exercise
with 4 min rest time
between each exercise)
*Vary exercise by
pronating or supinating
grip
1.Incline press
2.Lat pulldown
3.Squats
4.Leg curls
5.Military press
6.Seated row
7.Choice of abdominal
exercise
8.Side lifts
-Cool-down stretch
of each exercise)
1.High knees
2.Butt kickers
3.Walking lunges
4. Toe taps
5.Jumping jacks
-Workout
1.Mile run/walk
2.Full-range sit-ups for 1
min
3.One set of pushups to
exhaustion
4.Squats for 1 min
-Cool-down stretch
choice of cardio
-Workout (Directions: 2 sets of
each exercise of 15 repetitions,
or 15 seconds each. 1 min rest
time between each set, 2 min
rest between exercises.
Repeat)
1.Side plank
2.Decline bridge lift
3.Bosu ball plank hold
4.Warrior 3 pose
5.Arms extended hold with
weight
6.Standing bow pose
-Cool-down stretch
6 Total body-Warm-up + 5 mins
extra choice of cardio
Rest Core & balance-Warm-up + 5 mins
extra choice of cardio
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
Power-Warm-up + 5 mins extra
choice of cardio
Rest Rest
-Workout (Directions:
2 sets of each exercise
of 12 repetitions each. 2
min rest time between
each set and exercise)
*Vary exercises by
increasing set speed
1.Decline press
2.Pull-ups
3.Squat thrusters
4.Lunges
5.Bicep curls
6.Tricep extensions
7.Calf-raises
8.Choice of abdominal
exercise
9.Back extensions
-Cool-down stretch
-Workout
(Directions: 3 sets of
each exercise of 15
repetitions, or 15
seconds each. 1 min rest
time between each set, 2
min rest between
exercises. Repeat)
1.Alternating arm and
leg lift from the plank
2.Downward dog
3.Bosu ball side leg lift
4.Warrior 2 pose
5.Arms extended to side
hold with weight
6.Standing bow pose
-Cool-down stretch
1.High knees
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Jumping jacks
-Workout
1.Mile run/walk
2.Full-range sit-ups for 1
min
3.One set of pushups to
exhaustion
4.Squats for 1 min
-Cool-down stretch
-Workout
(Directions: 1 set of 6RM for
each exercise with 3 min rest
time between each exercise)
1.Incline press
2.Lat pulldown
3.Squats
4.Leg curls
5.Military press
6.Seated row
7.Choice of abdominal
exercise
8.Flying supermans
-Cool-down stretch
7 Total body-Warm-up + 5 mins
extra choice of cardio
Rest Core & balance-Warm-up + 5 mins
extra choice of cardio
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
Power-Warm-up + 5 mins extra
choice of cardio
Rest Rest
-Workout
(Directions: 2 sets of
each exercise of 12
repetitions each. 2 min
rest time between each
set and exercise)
*Vary exercises by
changing equipment
1.Decline press
2.Pull-ups
3.Squat thrusters
4.Lunges
5.Bicep curls
6.Tricep extensions
7.Calf-raises
8. Choice of abdominal
exercise
9.Back extensions
-Cool-down stretch
-Workout
(Directions: 3 sets of
each exercise of 15
repetitions, or 15
seconds each. 1 min rest
time between each set, 2
min rest between
exercises. Repeat)
1.Alternating arm and
leg lift from the plank
2.Downward dog
3.Bosu ball side leg lift
4.Warrior 2 pose
5.Arms extended to side
hold with weight
6.Standing bow pose
-Cool-down stretch
1.High knees
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Jumping jacks
-Workout
1.Mile run/walk
2.Full-range sit-ups for 1
min
3.One set of pushups to
exhaustion
4.Squats for 1 min
-Cool-down stretch
-Workout (Directions: 1 set of
6RM for each exercise with 3
min rest time between each
exercise) *Progress by
increasing weight
1.Incline press
2.Lat pulldown
3.Squats
4.Leg curls
5.Military press
6.Seated row
7.Choice of abdominal
exercise
8.Flying supermans
-Cool-down stretch
8 Total body-Warm-up + 5 mins
extra choice of cardio
Rest Core & balance-Warm-up + 5 mins
extra choice of cardio
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
Power-Warm-up + 5 mins extra
choice of cardio
Rest Rest
-Workout
(Directions: 3 sets of
each exercise of 10
repetitions each. 2 min
rest time between each
set and exercise)
*Progress by increasing
weight
1.Bench press
2.Lat pulldowns
3.Squats
4.Leg curls
5.Military press
6.Bicep curls
7.Calf-raises
8.Tricep extensions
9.Choice of abdominal
exercise
10.Back extension
-Cool-down stretch
-Workout
(Directions: 3 sets of
each exercise of 15
repetitions, or 15
seconds each. 1 min rest
time between each set, 2
min rest between
exercises. Repeat)
1.1-armed plank hold
2.Triangle pose
3. Bosu ball side leg lift
4. Warrior 2 pose
5.Arms extended to side
hold with weight
6.Standing head to knee
pose
- Cool-down stretch
1.High knees
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Jumping jacks
-Workout
1.Mile run/walk
2.Full-range sit-ups for 1
min
3.One set of pushups to
exhaustion
4.Squats for 1 min
-Cool-down stretch
-Workout (Directions: 1 set of
6RM for each exercise with 3
min rest time between each
exercise)
*Vary exercises by changing
equipment used
1.Decline press
2.Lat pulldown
3.Leg extensions
4.Leg curls
5.Military press
6.Seated row
7.Choice of abdominal
exercise
8.Flying supermans
-Cool-down stretch
9 Total body-Warm-up + 5 mins
extra choice of cardio
Rest Core & balance-Warm-up + 5 mins
extra choice of cardio
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
Power-Warm-up + 5 mins extra
choice of cardio
Rest Rest
-Workout
(Directions: 3 sets of
each exercise of 10
repetitions each. 2 min
rest time between each
set and exercise)
*Vary exercise by
supinating, pronating,
widening, narrowing,
or staggering grip
1.Incline press
2.Pull-ups
3.Squats
4.Straight leg deadlift
5.Overhead press
6.Bicep curls
7.Calf-raises
8.Tricep extensions
9.Choice of abdominal
exercise
10.Back extensions
- Cool-down stretch
-Workout
(Directions: 3 sets of
each exercise of 15
repetitions, or 15
seconds each. 1 min rest
time between each set, 2
min rest between
exercises. Repeat)
1.1-armed plank hold
2.Triangle pose
3.Bosu ball side leg lift
4.Warrior 2 pose
5.Arms extended to side
hold with weight
6.Standing head to knee
pose
-Cool-down stretch
1.High knees
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Jumping jacks
-Workout
1.Mile run/walk
2.Full-range sit-ups for 1
min
3.One set of pushups to
exhaustion
4.Squats for 1 min
-Cool-down stretch
-Workout
(Directions: 1 set of 6RM for
each exercise with 3 min rest
time between each exercise)
1.Incline press
2.Lat pulldown
3.Squats
4.Leg curls
5.Military press
6.Seated row
7.Choice of abdominal
exercise
8.Flying supermans
-Cool-down stretch
10 Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
1.High knees
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Jumping jacks
-Workout
1.Mile run/walk
2.Full-range sit-ups for
1 min
3.One set of pushups to
exhaustion
4.Squats for 1 min
-Cool-down stretch
Rest Core & balance-Warm-up + 5 mins
extra choice of cardio
-Workout
(Directions: 3 sets of
each exercise of 20
repetitions, or 20
seconds each. 1 min rest
time between each set, 2
min rest between
exercises. Repeat)
1. Plank hold
2.Triangle pose
3.Bosu ball leg lift
4.Warrior 2 pose
5.Arms extended hold
with weight
6.Standing head to knee
pose
-Cool-down stretch
Rest Post-test-Weigh yourself!
-Calisthenic warm-up
(Directions: 30 seconds of
each exercise)
1.High knees
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Jumping jacks
-Workout
1.Mile run/walk
2.Full-range sit-ups for 1 min
3.One set of pushups to
exhaustion
4.Squats for 1 min
-Cool-down stretch
Rest Rest
Low-impact
Week Monday Tue Wednesday Thursday Friday Sat Sun
1 Pre-test-Weigh yourself!
-Calisthenic warm-up (Directions: 30 seconds of each exercise) 1.Marching
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Side arm lifts
-Workout1.Mile jog/walk2.Curl-ups for 30 seconds3.One plank hold until exhaustion4.Goblet squats for 30 seconds
-Cool-down stretch
Rest Total body-Warm-up
-Chair workout with
resistive band or small
dumbbells (Directions: 2
sets of each exercise of
10 repetitions each. 2
min rest time between
each set and exercise)
*PUT ON BRAKES*
1.Shoulder press
2.Seated bent leg lifts
3.Bicep curls
4.Toe flexes and
extensions
5.Curl-ups
6.Back extensions
-Cool-down stretch
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
1.Marching
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Side arm lifts
-Workout
1.Mile jog/walk
2.Curl-ups for 30 seconds
3.One plank hold until
exhaustion
4.Goblet squats for 30
seconds
-Cool-down stretch
Core & balance-Warm-up
(Directions: 2 sets of each
exercise of 10 repetitions, or
10 seconds each. 1 min rest
time between each set, 2 min
rest between exercises.
Repeat)
1.Plank hold
2.Bridge lift
3.Leg raises
4.Bosu ball 1-leg assisted
stand
-Cool-down stretch
Rest Rest
2 Total body-Warm-up
-Chair workout with
Rest Core & balance-Warm-up
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
Total body-Warm-up
-Chair workout with resistive
Rest Rest
resistive band or small
dumbbells
(Directions: 2 sets of
each exercise of 10
repetitions each. 2 min
rest time between each
set and exercise)
*PUT ON BRAKES*
1.Shoulder press
2.Seated bent leg lifts
3.Bicep curls
4.Toe flexes and
extensions
5.Curl-ups
6.Back extensions
-Cool-down stretch
-Workout
(Directions: 2 sets of
each exercise of 10
repetition, or 10 seconds
each. 1 min rest time
between each set, 2 min
rest between exercises.
Repeat)
1.Plank hold
2.Bridge lift
3.Leg raises
4.Bosu ball 1-leg
assisted stand
-Cool-down stretch
of each exercise)
1.Marching
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Side arm lifts
-Workout
1.Mile jog/walk
2.Curl-ups for 30 seconds
3.One plank hold until
exhaustion
4.Goblet squats for 30
seconds
-Cool-down stretch
band or small dumbbells
(Directions: 2 sets of each
exercise of 10 repetitions each.
2 min rest time between each
set and exercise)
*PUT ON BRAKES*
1.Shoulder press
2.Seated bent leg lifts
3.Bicep curls
4.Toe flexes and extensions
5.Curl-ups
6.Back extensions
-Cool-down stretch
3 Core & balance-Warm-up
-Workout
(Directions: 2 sets of
Rest Total body-Warm-up
-Chair workout with
resistive band or small
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
Core & balance-Warm-up
-Workout
(Directions: 2 sets of each
Rest Rest
each exercise of 15
repetitions, or 15
seconds each. 1 min
rest time between each
set, 2 min rest between
exercises. Repeat)
1.Wall sit
2.Bridge lift
3.Leg raises
4.Bosu ball plank hold,
feet on ball
-Cool-down Stretch
dumbbells (Directions: 2
sets of each exercise of
10 repetitions each. 2
min rest time between
each set and exercise)
*PUT ON BRAKES*
1.Alternating shoulder
press
2.Pelvis lift (lift body off
chair)
3.Leg lifts
4.Leg flutter kicks
5.Bicep curls
6.Tricep extensions
7.Toe flexes and
extensions
8.Choice of abdominal
exercise
9.Back extensions
-Cool-down stretch
1.Marching
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Side arm lifts
-Workout
1.Mile jog/walk
2.Curl-ups for 30 seconds
3.One plank hold until
exhaustion
4.Goblet squats for 30
seconds
-Cool-down Stretch
exercise of 15 repetitions, or
15 seconds each. 1 min rest
time between each set, 2 min
rest between exercises.
Repeat)
1.Wall sit
2.Bridge lift
3.Leg raises
4.Bosu ball plank hold, hands
on ball
-Cool-down Stretch
4 Total body-Warm-up
-Chair workout with
resistive band or small
Rest Core & balance-Warm-up
-Workout
(Directions: 2 sets of
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
Total body-Warm-up
-Chair workout with resistive
band or small dumbbells
Rest Rest
dumbbells (Directions:
2 sets of each exercise
of 10 repetitions each. 2
min rest time between
each set and exercise)
*Vary exercise by
adjusting grip
*PUT ON BRAKES*
1.Alternating shoulder
press
2.Pelvis lift
3.Leg lifts
4.Bicep curls
5.Tricep extensions
6.Toe flexes and
extensions
8.Choice of abdominal
exercise
9.Back extensions
-Cool-down stretch
each exercise of 15
repetitions, or 15
seconds each. 1 min rest
time between each set, 2
min rest between
exercises. Repeat)
1.Side half plank
2.Decline bridge lift
3.Bosu ball plank hold,
feet on ball
4.Warrior 3 pose
5.Arms extended hold
with weight
-Cool-down stretch
1.Marching
2.Butt kickers
3.Walking lunges
4. Toe taps
5.Side arm lifts
-Workout
1.Mile jog/walk
2.Curl-ups for 30 seconds
3.One plank hold until
exhaustion
4.Goblet squats for 30
seconds
-Cool-down stretch
(Directions: 2 sets of each
exercise of 10 repetitions each.
2 min rest time between each
set and exercise)
*Vary exercise by adjusting
grip, and progress by adding
weight
*PUT ON BRAKES*
1.Shoulder press
2.Pelvis lift with left, right
twist
3.Leg lifts
4.Leg scissors
5.Bicep curls
6.Tricep extensions
7.Toe extensions
8.Choice of abdominal
exercise
9.Back extensions
-Cool-down stretch
5 Core & balance-Warm-up + 5 mins
extra choice of cardio
-Workout (Directions:
Rest Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
Core & balance-Warm-up + 5 mins extra
choice of cardio
-Workout (Directions: 2 sets of
Rest Rest
2 sets of each exercise
of 15 repetitions, or 15
seconds each. 1 min
rest time between each
set, 2 min rest between
exercises. Repeat)
1.Side plank
2.One leg bridge lift
3.Bosu ball plank hold,
hands on ball
4.Warrior 3 pose
5.Arms extended hold
with weight
-Cool-down stretch
1.Marching
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Side arm lifts
-Workout
1.20 min jog/walk
2.15 crunches
3.15 second half plank
-Cool-down stretch
1.Marching
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Side arm lifts
-Workout
1.Mile jog/walk
2.Curl-ups for 30 seconds
3.One plank hold until
exhaustion
4.Goblet squats for 30
seconds
-Cool-down stretch
each exercise of 15 repetitions,
or 15 seconds each. 1 min rest
time between each set, 2 min
rest between exercises.
Repeat)
1.Side plank
2.One leg bridge lift
3.Bosu ball plank hold, hands
on ball
4.Warrior 3 pose
5.Arms extended hold with
weight
-Cool-down stretch
6 Total body-Warm-up + 5 mins
extra choice of cardio
-Chair workout with
resistive band or small
Rest Core & balance-Warm-up + 5 mins
extra choice of cardio
-Workout
(Directions: 3 sets of
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
1.Marching
Total body-Warm-up + 5 mins extra
choice of cardio
-Chair workout with resistive
band or small dumbbells
Rest Rest
dumbbells (Directions:
2 sets of each exercise
of 12 repetitions each. 2
min rest time between
each set and exercise)
*Progress by increasing
weight
*PUT ON BRAKES*
1.Front arm lifts
2.Side deltoid raises
3.Pelvis lift
4.Lunges
5.Bicep curls
6.Tricep extensions
7.Choice of abdominal
exercise
9.Back extensions
-Cool-down stretch
each exercise of 15
repetitions, or 15
seconds each. 1 min rest
time between each set, 2
min rest between
exercises. Repeat)
1.Alternating arm lift
from the plank
2.Alternating leg lift
from the plank
3.Downward dog
4.Bosu ball side half
plank leg lift
5.Warrior 2 pose
6.Arms extended to side
hold
-Cool-down stretch
2.Butt kickers
3.Walking lunges
4.Toe taps
5.Side arm lifts
-Workout
1.Mile jog/walk
2.Curl-ups for 30 seconds
3.One plank hold until
exhaustion
4.Goblet squats for 30
seconds
-Cool-down stretch
(Directions: 2 sets of each
exercise of 12 repetitions each.
2 min rest time between each
set and exercise)
*Vary exercise by adjusting
hand position, progress by
changing resistance
*PUT ON BRAKES*
1.Shoulder press
2.Pelvis lift with twist
3.Leg lifts
4.Leg flutter kicks
5.Bicep curls
6.Tricep extensions
7.Choice of abdominal
exercise
8.Back extensions
-Cool-down stretch
7 Total body-Warm-up + 5 mins
extra choice of cardio
-Chair workout with
resistive band or small
dumbbells (Directions:
Rest Core & balance-Warm-up + 5 mins
extra choice of cardio
-Workout
(Directions: 3 sets of
each exercise of 15
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
1.Marching
2.Butt kickers
Total body-Warm-up + 5 mins extra
choice of cardio
-Chair workout with resistive
band or small dumbbells
(Directions: 2 sets of each
Rest Rest
2 sets of each exercise
of 12 repetitions each. 2
min rest time between
each set and exercise)
*Vary exercises by
increasing set speed
*PUT ON BRAKES*
1.Side deltoid raises
2.Lat pulldowns
3.Pelvis lift with twist
4.Leg lifts
5.Bicep curls
6.Tricep pulldowns
7.Choice of abdominal
exercise
8.Back extensions
-Cool-down stretch
repetitions, or 15
seconds each. 1 min rest
time between each set, 2
min rest between
exercises. Repeat)
1.Alternating arm lift
from the plank
2. Alternating leg lift
from the plank
3.Downward dog
4.Bosu ball bridge lift
5.Warrior 2 pose
6.Arms extended to side
hold with weight
-Cool-down stretch
3.Walking lunges
4. Toe taps
5.Side arm lifts
-Workout
1.Mile jog/walk
2.Curl-ups for 30 seconds
3.One plank hold until
exhaustion
4.Goblet squats for 30
seconds
-Cool-down Stretch
exercise of 12 repetitions each.
2 min rest time between each
set and exercise)
*Vary exercises by changing
resistance
*PUT ON BRAKES*
1.Side deltoid raises
2.Lat pulldowns
3.Pelvis lift with twist
4.Lunges
5.Bicep curls
6.Tricep pulldowns
7.Leg lifts
8.Choice of abdominal
exercise
9.Back extensions
-Cool-down stretch
8 Core & balance-Warm-up + 5 mins
extra choice of cardio
-Workout
(Directions: 3 sets of
each exercise of 15
repetitions, or 15
Rest Total body-Warm-up + 5 mins
extra choice of cardio
-Workout
(Directions: 3 sets of
each exercise of 10
repetitions each. 2 min
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
1.Marching
2.Butt kickers
3.Walking lunges
Core & balance-Warm-up + 5 mins extra
choice of cardio
-Workout
(Directions: 3 sets of each
exercise of 15 repetitions, or
15 seconds each. 1 min rest
Rest Rest
seconds each. 1 min
rest time between each
set, 2 min rest between
exercises. Repeat)
1.Side plank hold
2.Triangle pose
3.Bosu ball side half
plank leg lift
4.Warrior 2 pose
5.Arms extended to
front hold with weight
6.Head to extended
knee pose
-Cool-down stretch
rest time between each
set and exercise)
*Progress by increasing
weight
*PUT ON BRAKES*
1.Shoulder press
2.Lat pulldowns
3.Leg lifts
4.Bicep curls
5.Toe flexes and
extensions
6.Tricep extensions
7.Choice of abdominal
exercise
8.Back extensions
-Cool-down stretch
4.Toe taps
5.Side arm lifts
-Workout
1.Mile jog/walk
2.Curl-ups for 30 seconds
3.One plank hold until
exhaustion
4.Goblet squats for 30
seconds
-Cool-down stretch
time between each set, 2 min
rest between exercises.
Repeat)
1.Wall sit
2.Triangle pose
3.Bosu ball plank hold, feet on
ball
4.Warrior 2 pose
5.Arms extended to side hold
with weight
6.Head to extended knee pose
-Cool-down stretch
9 Total body-Warm-up + 5 mins
extra choice of cardio
(Directions: 3 sets of
each exercise of 10
repetitions each. 2 min
rest time between each
set and exercise)
*Vary exercise by
Rest Core & balance-Warm-up + 5 mins
extra choice of cardio
-Workout
(Directions: 3 sets of
each exercise of 15
repetitions, or 15
seconds each. 1 min rest
Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
1.Marching
2.Butt kickers
3.Walking lunges
4. Toe taps
Total body-Warm-up + 5 mins extra
choice of cardio
(Directions: 3 sets of each
exercise of 10 repetitions each.
2 min rest time between each
set and exercise)
*Vary exercise by supinating
Rest Rest
supinating or pronating
grip
*PUT ON BRAKES*
1.Shoulder press
2.Lat pulldowns
3.Pelvis lift
4.Alternating single
extended leg lifts
5.Bicep curls
6.Leg flutter kicks
7.Tricep pulldowns
8.Choice of abdominal
exercise
10.Back extensions
- Cool-down stretch
time between each set, 2
min rest between
exercises. Repeat)
1.Half plank hold
2.Sumo squat
3.Bosu ball plank hold,
feet on ball
4.Warrior 2 pose
5.Arms extended to front
hold with weight
6.Head to extended knee
pose
-Cool-down stretch
5.Side arm lifts
-Workout
1.Mile jog/walk
2.Curl-ups for 30 seconds
3.One plank hold until
exhaustion
4.Goblet squats for 30
seconds
-Cool-down Stretch
or pronating grip
*PUT ON BRAKES*
1.Shoulder press
2.Lat pulldowns
3.Pelvis lift with twist
4.Alternating single extended
leg lifts
5.Bicep curls
6.Leg flutter kicks
7.Toe extensions
8.Tricep pulldowns
9.Choice of abdominal
exercise
10.Back extensions
- Cool-down stretch
10 Fitness day-Calisthenic warm-up
(Directions: 30 seconds
of each exercise)
1.Marching
2.Butt kickers
3.Walking lunges
4.Toe taps
Rest Core & balance-Warm-up + 5 mins
extra choice of cardio
-Workout
(Directions: 3 sets of
each exercise of 20
repetitions, or 20
seconds each. 1 min rest
Rest Post-test-Weigh yourself!
-Calisthenic warm-up
(Directions: 30 seconds of
each exercise)
1.Marching
2.Butt kickers
3.Walking lunges
Rest Rest
5.Side arm lifts
-Workout
1.Mile jog/walk
2.Curl-ups for 30
seconds
3.One plank hold until
exhaustion
4.Goblet squats for 30
seconds
-Cool-down Stretch
time between each set, 2
min rest between
exercises. Repeat)
1.Plank hold
2.Triangle pose
3.Bosu ball half plank
side leg lift
4.Warrior 2 pose
5.Arms extended to side
hold with weight
6.Standing head to knee
pose
-Cool-down Stretch
4.Toe taps
5.Side arm lifts
-Workout
1.Mile jog/walk
2.Curl-ups for 30 seconds
3.One plank hold until
exhaustion
4.Goblet squats for 30 seconds
-Cool-down Stretch
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